I know all anyone wants to talk about this week is Miley Cyrus, [Ed. note: Hungover on Miley. Again. - RJ] but did anyone see the photo that Selena Gomez Instagrammed of herself last week after the first leg of her new tour? (Lest we forget how freaking amazing she looked at the VMAs, too.) As you can see, she was sitting on her private jet with HUGE ice bags on each leg; apparently, her new show involves lots of crazy dancing and, after five shows, girl was hurting.

Well Selena, I feel your pain -- literally, kinda. I'm training for a half marathon right now, and after a hard, long run on Sunday, my legs aren't feeling super great, either. But her post got me thinking about whether I should be icing my own sore knees -- and what else us weekend warriors should be doing to feel better faster after a hard workout. So I called on Tom Holland, an exercise physiologist based in Connecticut, to get his scoop on the best ways to recover and prevent the dreaded DOMS. Here are his tips.

Icing: "Many elite and recreational athletes alike now utilize ice baths post-workout," Holland says. "The believe that by constricting the blood vessels immediately after intense exercise, post-workout muscle soreness can be minimized and waste products are flushed from the body more quickly." But a recent study from the University of New Hampshire finds that ice baths may not be effective. For a less painful approach, make like Selena and apply a bag of ice (or frozen peas!) to painful areas for 20 minutes immediately after hard exercise.

Foam rolling and trigger-point therapy: Also known as self-myofascial release, foam rolling is "a great way to warm up the muscles and other soft tissue before exercise, as well as to stretch them afterward," says Holland. "They're especially helpful in helping to loosen muscles that are difficult to stretch, including the IT band." Trigger-point products work similarly, but they usually target very specific areas of tightness and pain -- knots or kinks in your muscle tissue. Need to stock up? Check out Gaiam's new Restore line of recovery products, on shelves at Target stores nationwide next week. We love their new travel-size foam roller, their trigger-point massage ball and their first-of-its-kind foot roller that can be heated in hot water (to increase muscle flexibility) or frozen (to reduce inflammation) before use.

Yoga and stretching: Stretching has gotten somewhat of a bad rap, since experts have discovered that "static" stretching (i.e. standing in place and touching your toes, for example) isn't the best thing to do before a workout. "When the workout is complete, however, static stretching can be utilized to help loosen muscles that have been shortened during the activity," says Holland. Yoga is a great way to work regular stretching into your routine, especially if you always forget after your hard workouts. To get started, try these 10 poses for runners.

Is anyone else feeling less-than-limber after a hard weekend workout? Do you have a go-to recovery routine? Tweet us at @amandaemac and @SELFmagazine.